PROGRAM LATIHAN PERIODE 17-31 JULI 2023

NO HARI PROGRAM INTI KETERANGAN PACE

1 SENIN ENDURANCE 35 MIN INTENSITAS RINGAN 5:20 – 5:50 MIN/KM

2 SELASA INTERVAL TRAINING 400 X 10 (Rest 90 detik) 1’28 – 1’33/400 M

3 RABU EASY RUN 8KM INTENSITAS RINGAN 5:50 – 6:10 MIN/KM

4 KAMIS TEMPO RUN 3KM INTENSITAS SEDANG 4:38 – 4:50 MIN/KM

-NAIK TURUN TANGGA

10METER 5 MIN
-SQUAT JUMP 20X 5 X REPETISI
-LUNGES 20X KECUALI NAIK
5 JUMAT STRENGHT TRAINING -PYLOMETRIC BOX JUMP TURUN TANGGA
20X
-SQUAT 20X REST 2 MIN
-PLANK & SIDE 1 MIN
-SITT UP 30X
6 SABTU REST ACTIVE RENANG FREE

7 MINGGU LONG RUN 10KM INTENSITAS RINGAN 6:00 – 7:00 MIN/KM

8 SENIN FARTLEK 20 MIIN 4 MENIT X 5 750-800M/4 MIN

9 SELASA ENDURANCE 60 MIN INTENSITAS RINGAN 6:10-6:40 MIN/KM

10 RABU HILL RUN REPEAT 200M X 10 4:30 – 5:00 MIN/KM

11 KAMIS INTERVAL JAUH 1KM X 3 4:23 – 4:30 MIN/KM

12 JUMAT REST REST REST

13 SABTU LONG RUN 15KM 5:50 – 6:30

14 MINGGU RECOVERY RENANG/SEPEDAH FREE

15 SENIN SPEED 1.500 M X3 REPETISI 5:00 – 5:20/1.500M

WARM UP COOLING DOWN

- SLOW JOG 10 MIN - SLOW JOG 400M

- ABC RUNNING DRILLS - WALK 400M
- SPEED 50M X 4 - STRECHING

MORE INFO : 0895403975400 (PUJA IRAWAN)